Workouts for 5/7-5/12/2018

Monday, May 7th

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack Hold


CONDITIONING

18 Min EMOM:
    First 9 Min:
        4 Strict Ring Dips
        10 Hip Bridges
    Second 9 Min:
        4 Floor Barbell Presses
        6 Floor Sweepers (Windshield Wipers)


Tuesday, May 8th

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    10 Strict Pullups

CONDITIONING

"Sandbag Fran"
    21-15-9
    Sandbag Thrusters (60/40#)
    Pull-ups


Wednesday, May 9th

STRENGTH/SKILL

"Big Clean Complex"
    6 Sets for Max Load:
        High Hang Clean + Hang Clean + Clean + Push Press +
        High Hang Clean + Hang Clean + Clean + Push Jerk

CONDITIONING

8 Rounds of:
    Partner A: Max Burpees
    Partner B: 1 Minute Plank Hold


Thursday, May 10th

STRENGTH/SKILL

3 Supersets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Handstand Hold

CONDITIONING

3 Rounds For Time:
    10 Box Jumps
    400m Run
    15 Wall Balls
    12 Power Snatch (75/55#)


Friday, May 11th

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

12 Minute AMRAP:
    20 Goblet Hold Walking Lunges (53/35#)
    10 KB Snatches


Saturday, May 12th

*Reminder: Gymnastics Clinic at 11a -- Counts for Murph Bingo!*

CONDITIONING

"Angie"
For Time:
    100 Pullups
    100 Pushups
    100 Situps
    100 Air Squats